Free Zwift Custom Workout: Short and Sweet(spot)

FREE Zwift Custom Workout Plan – Short and Sweet(spot)

As part of the TRI247 Workout Series on Zwift we now have available from 31st October, the ‘Short and Sweet(spot)‘ custom workout file used and set by TRI247 Editor, John Levison, for our weekly group workout.

You can also find links to the files of ALL of our previous sessions below too.

The session

The main set of this session is really split into two parts.

First up, three blocks of five minute ‘sweetspot’ intervals. This is an effort that would typically be just above 70.3 / Middle Distance effort – quite hard, but not so tough that it should leave you exhausted. It’s in the ‘bang for your buck’ intensity range, designed to give you a good return in terms of training effect, but still enabling you to maintain quality training without requiring days of recovery.

Having built some fatigue from this first half of the session, you then move on to three sets of 30 seconds ‘on’ (at above FTP effort), 30 seconds ‘off’ intervals. The ‘on’ power is not huge (105% FTP), so the short recovery efforts are not ‘easy spin’ either.

Overall, it’s a solid session. It’s not in the “brutal / smashfest” category, but is one that you can include within your training quite regularly to provide you with a quality hour of effort.

You can download the file here (and check out the installation instructions below):

For details on how to add workout files to Zwift:

The .ZWO file stands for a Zwift Work-Out file. When someone creates a custom workout (whether it be you, a friend, or a coach), Zwift generates a .ZWO file that contains the entire workout. You can share it with your friends or other Zwifters – or add their workouts to your device – by following the steps below.

PC / Mac

Go to your Documents\Zwift\Workouts folder, find the “.zwo” file, and send it to your friend. Any .zwo files you move to your Documents\Zwift\Workouts folder will be added to your custom workouts menu the next time you launch the game.

iOS

In order to add custom workouts to iOS, you need to also have a computer with iTunes installed. It’s not currently possible to create custom workouts on iOS (as of 01/2017).

Plug your device into your computer and open up iTunes.

Click on your device in iTunes, then click “Apps” and scroll down to the “File Sharing” section.

You should see Zwift listed, and it should have a “Zwift” folder. Click that, click “Save To,” and save it to a location of your choice.

Find the saved Zwift folder, and copy all the workouts you want into the Zwift/Workouts folder

Go back to iTunes, click “Add,” and choose the Zwift folder with the new workout files. You’ll want to “replace” the folder on the device with your newly modified folder.

Click “Sync” to save the changes to the device.

When you start Zwift, they will show up in your Custom Workouts section at the bottom of the available Workouts.